Master the Incline Push-Up: A Guide to Building Upper Body Strength

The average gymgoer can often be overwhelmed by the sea of equipment at their disposal, unsure of what works best for them. We always encourage going back to the fundamentals, which are simple but can be extremely effective. The incline push-up tops our list of bodyweight exercises for several reasons, and we’re here to convince you how this should be a must-have addition to your chest workout routine. So read on to find out more!

Understanding Incline Push-Ups

The standard pushup caters to overall upper body strength, while the incline push-up is a modification that primarily focuses on your chest muscles amongst other upper body parts. The core muscles are also activated in the process in order to protect the back against strain while engaging in this exercise. This is because the exercise involves elevating your body on any stable surface and this takes some pressure away from the arms and shoulders while mainly activating your chest.

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How to Perform an Incline Push-Up

Here is a step-by-step guide for how you can perform incline pushups with good form and technique:

Instructions:

• Find an Elevated Surface: Use a bench, box, or table.
• Hand Position: Place your hands slightly wider than shoulder-width apart on the surface.
• Feet Position: Keep your legs straight or knees bent, forming a straight line from head to heels.
• Lower Your Chest: Bend elbows at a 45-degree angle, and slowly lower your chest toward the surface.
• Push Up: Push back up to the starting position, keeping your core tight.
• Repeat: Perform reps while maintaining good form.

What are some common mistakes to avoid while doing the incline push-up?

In order to get the most out of your incline pushups, here are some things you can make sure to avoid:
Your body should be in a straight line while doing the exercise, with no twists and turns.
The hand placement on the stable surface you’re using mustn’t be too far or near as this can affect the range of motion.

Don’t let the back arch or hips sag as it can strain your lower back.
Ensure that your chest doesn’t cave in or your shoulders don’t roll forward as this can result in injury

Jackson Turner

Certified Personal Trainer, Training Program Expert

Chest workout routines to try:

5-Minute Chest Workout

Effective Chest Workout At Home

Benefits of Incline Push-Ups

Training incline pushups offers a range of benefits, the most prominent one being building strength in the chest, shoulders, triceps, and core. Directly activating these primary muscles also engages the stabilizers in the back, hips, and legs, which support a stable body position throughout the movement [1].

This exercise, which utilizes body weight, can be practiced by both beginners and pros at different intensities. It is ideal for beginners who want to ease into push-ups, as they can start with wall push-ups and gradually progress to higher surfaces like tables or benches. For more advanced users, incline push-ups can be used to target the lower chest more effectively, especially in superset routines, helping to improve muscle engagement and control. Ultimately, incline push-ups offer a full-body workout that strengthens the upper body while teaching proper form and tension.

Incline Push-Up Variations

Of course, there are quite a few options for variations that you can try out to keep the workout interesting and to also find one that suits your unique needs best:

1. Even small shifts can have distinct impacts on your body, so by changing the height of the elevated platform, you can activate different components. By lowering your elevation as you progress, you can soon enough do regular pushups if you’re a beginner trying to ease in.
2. For a bigger challenge, you can try less stable surfaces like a stability ball or different equipment like a resistance band.
3. For the same reason of targeting different muscle groups, try out a slightly wider or a narrower grip stance.
4. Incline pushups can be part of circuit training for some added variety.

For more push up variations:

Ring Push Ups: Exercise Guide

How To Do the Yoga Push-Up Effectively

Is an incline push-up harder than a flat one?

The short answer is no, as incline pushups are usually considered easier to execute in comparison to regular pushups. In traditional pushups, as the body is in a straight line parallel to the floor, there is a greater resistance of the body weight. So when the body is angled higher, it is actually easier to push yourself.

Jackson Turner

Certified Personal Trainer, Training Program Expert

Conclusion

We hope that this article has given you the push you need to incorporate incline pushups into your workout routine. For more effective exercises that can help you strengthen different parts of your body, check out the JustFit app!